1. health and fitness
2. exercise

The Superman Workout
Monday - Workout 1 - Total body workout
- 2x Clean + 5x Kettlebell Squat @ 70% body weight (One combo every 30 seconds for 5 minutes)
- 2x Two-hand KB Clean and Squat (One combo every 30 seconds for 5 minutes.)
- 100 Front Squats (Body-weight, break into sets of 25 if you need to)
- 3 sets of 15 reps Box Step-up
- 3 sets of 15 reps Deck Squats
- 20x Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets)
- 3 sets 20 reps: Man-Makers (with dumbbells)
- 3 sets of 20 reps: Sit-Ups
Monday - Workout 2 - Upper Body Chest / Shoulder Workout
- Any Cardio Machine 10 minute (warm up)
- 10 more minutes with Rowing machine @ easy Pace (warm up)
- 6 sets of: 10x Bench Press (alternating arm, with kettlebells)
- 4 sets of: 12x Military Push Press
- 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
- 2 sets of: 25x Squat Assisted Push Press
- 4 sets of: 12x Hammer Curls
Finish it off with “The Jonestown Sprint:” 45 secs of each exercise. 2 sets of each (perform as a circuit).
- Plank Push Ups
- DB OH Hold
- KB Swings
- Dead Hangs
- Ball Slam
- Wall Sits
Tuesday - Workout 1 - Upper Body & Back
- 20 Push Press (Dumbell)
- 20 Burpee Pull-up
- 10 Push Press (Dumbbell)
- 12 Burpee Pull-up
- 10 Pull-Ups
- 3 sets of 50 Wall Ball @ 20lb.(9kg. or a medicine ball that challenged you)
- 3 sets of 50 Ball Slam @ 25lb.(11kg or a medicine ball that challenged you)
If you don't have medicine balls available, substitute with more pullups. But as noted, any crossfit gym
will have these.
Dirty 30′s
Dirty 30′s: (Do following 4 exercises, you have 1 minute to complete each. Find an amount of reps that’s
challenging for you to do in 50 secs. Then, in the other 2 sets try to continue to get everything done in
under a minute. The idea is to reward you, if you move fast, by giving you some rest. But, it gets harder
as you go longer. Use remaining time to rest. 3 sets.)
- Sled Pulls (0:25 in this Superman workout video)
- Chinups
- Burpees
- Situp Medicine Ball Throws
**To do the sled pulls, Henry placed his kettlebells in the sled. You can use rocks or w.e you want, if you
have a sled available. Most crossfit gyms have this kind of equipment.
Tuesday - workout 2 - Legs
- 3×5 Wall Squat (warm up)
- 100x Squats (bodyweight, break down into sets of 25 if needed)
- 3×5 Goblet Squat (while holding kettlebells, see 0:27 of this video for a quick glance)
- 3x 20 meters Walking Lunges (sandbag weighted)
- 3×20 Split Jumps
- 2x Dead Stop Back Squat @ 80% of Max
- 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
- 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
- 30sec Jump Squat +60sec Quick Step (Four Rounds)
- KB Swings to failure with 50 lb. kettlebell (23kg)
- Farmer Holds, 60-65% of body weight (Five sets, rest 3 minutes between set)
Wednesday - Workout 1 - Back & Biceps
- Row 5 minutes @ easy pace
- Row 5 minutes with each minute progressively harder pace.
Barbell or Dumbbell Speed Circuit (with proper form): Do 6 reps of each. Go for as many rounds as
possible in 2 minutes. Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time
each time, but use proper form:
- Reverse-grip Bent-over Row +
- Hi-Pull from floor +
- Push Press +
- Upright Row +
- Front Squat Push Press +
- Bicep Curl
Wednesday - workout 2 - Deadlift workout
Deadlifts work your legs and back. They also build a strong core. Work your way up to Deadlift max by
doing:
- 4 sets of 4 @65% max
- 2 sets of 2 @75% max
- 1 set of 8 @65% max
- 8x Heavy KB Lunge (4 each side)
Kettlebell Ladders
- KB Swings Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)
- Goblet Squat Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)
- Back Squat (100 reps @ 50% body weight)
- KB Push Press Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets
50lb/24kg)
- 50-50-50x Wall Ball @ 20lb. (9kg. medicine ball)
- 50-50-50 Ball Slam @ 25lb. (11kg. medicine ball)
The ladders in the Henry Cavill workouts challenge you by combining olympic lifts with metabolic
activity. This is really the signature of Gym Jones workouts. You work yourself to the brink at both an
aerobic and anaerobic level. Add in the fact that it’s a functional workout, and now you know why Mark
Twight is the person to go to for a superhero workout.
Thursday - Workout 1 - Upper Body
- 25 Pushups into 30 Side Plank (3 sets)
- Military Push Press x20 @40% body weight
- 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
- 2 sets of: 25x Squat Assisted Push Press
- 3 sets of 20 reps: Man-Makers (with dumbbells)
- 3x (1-5 reps) Pull-Ups Ladder (Ladder means you start with 1 set of 1, then 1 set of 2 reps, etc. up to 5.
Then com back down from 5 reps all the way to 1 rep.)
- Dead Hangs (break it up if you need, go for 300 seconds total, link is to Mark Twight, Superman
workout trainer, explaining the dead hangs exercise.)
Dirty 30′s
Dirty 30′s: (Do following 4 exercises, you have 1 minute to complete each. Find an amount of reps that’s
challenging for you to do in 50 secs. Then, in the other 2 sets try to continue to get everything done in
under a minute. The idea is to reward you, if you move fast, by giving you time to rest. But, it gets
harder to it all in under a minute as you go longer. Use remaining time to rest. 3 sets.)
- Sled Pulls
- Chinups
- Burpees
- Situp Medicine Ball Throws
Thursday - Workout 2 - Legs
- 3×5 Wall Squat (warm-up)
- 100 Front Squats (Body-weight)
- 3×5 Goblet Squat (kettlebell)
- 3x20m Walking Lunges (weighted with sandbag)
- 3×20 Split Jumps
- 2x Dead Stop Back Squat @ 80% of Max
- 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
- 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
- 30sec Jump Squat +60sec Quick Step (Four Rounds)
- KB Swings to failure with 50 lb. kettlebell (23kg)
- Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)
Friday - Workout 1 - Upper Body
- 10 minute Rowing machine (warm up)
- 6 sets of: 10x Bench Press (alternating arm, with kettlebells if you can)
- 4 sets of: 12x Military Push Press
(Rest 2-3 minutes), then 3 circuits of the following exercises: Do 45 secs of each exercise.
- Man-Makers (with dumbbells)
- Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
- Squat Assisted Push Press
- Hammer Curls
(Rest 2-3 mins), then 1 min rowing machine at a fast pace, heavy resistance.
Tailpipe Workout
This workout is called “Tailpipe” because when you're done, you feel like you’re sucking on a “Tailpipe”
of a vehicle. Sounds fun right.
250m Rowing Machine as fast as you can go, heavy resistance.
Kettlebell Rack Hold with 53kg. (Video shows Mark Twight showing the Tailpipe workout)
What Mark Twight likes to do is have people partner up. So, Henry Cavill will do the 250m rowing, while
his trainer is holding the kettlebell. Then, Henry Cavill and his trainer, Mark Twight, switch places.
Finally, repeat each for a total of 3 sets of each exercise.
Friday - Workout 2 - “Sparrow’s Dozen”
12 total rounds of exercises below for “Sparrows Dozen”
- 12x Deadlift @ Bodyweight (however much you weigh, or can do 12 times)
- 12x Pullup
- 12x Pushup
- 12x Medicine ball slams
You may not get all 12 rounds to start. Do as many as you can to start. Perfect your form, then worry
about getting in the entire amount of reps of the workout. Now that you’re done with Sparrows Dozen,
do 60 reps of each (Break down into 3 sets of 20 if you need):
- 60 Sit-Ups
- 60 V-Ups
- 60 Reverse Crunches
Saturday - Workout 1 - Cardio/Legs
Do Five rounds of the Legs Circuit (1st 5 exercises), then finish with the burpees/crawls routine.
- 3×20 Air Squat
- 3×10 Jump Squat
- 3×5 Goblet Squat (kettlebell)
- 100 Front Squats (take a rest if you need)
- 3 sets of 15 reps Box Step-up
- 3 sets of 15 reps Deck Squats
- 20 Split Jump (10 each side) + 50m Bear Crawl (Weighted)
- (Rest 2 minutes)
- 20 Burpee + 30m Bear Crawl (3 rounds of this combo)
Saturday - Workout 2 - Upper body
Do three total rounds - 60sec at each of the following stations with 30sec rest to switch between each:
- Bench Press (alternating arm, with kettlebells)
- Resisted Rope Pull
- Slosh Pipe Hold OH
- Resisted Rope Pull
- Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
- Barbell Corner Row
- Parallette Push-up
- Sit-ups
Finish the Superman workout with:
- 10x reps Shoulder Dislocate
- (1-5) Pull-Ups Ladder (Henry Cavill used rings instead of a normal Pull Up bar. Ladder means you start
with 1 set of 1 rep, then 1 set of 2 reps…etc. up to 5. Then, go from 5 reps all the way back down to one
rep of the exercise.)